Calves, Hyperstrike Exercise Videos

Ankle Pump

Muscle Groups
  • Calves
  • Mobilizes Ankles


If you hope to excel in nascar this exercise is a must. All kidding aside, the ankle pump helps build strength on both the front and back side of the lower leg. It is a good warm-up for speed and agility drills. It also is a good “pre-hab” exercise to prevent ankle injuries and shin splints. If you play a sport, this exercise can be used at the end of a game to help the calf and shin muscles recover.


  • Lie on your back and place both legs up on a bench (or a bed, etc.).
  • Relax your body and relax your arms to the sides.
  • Push your toes as far away from your knee as possible, and then pull them toward your knee.
  • Repeat with the opposite side.


  • Not relaxing the upper body
  • Keeping the head elevated